Daily Schedule

Monday, Wednesday, Friday

1. Morning (6:00 AM - 7:00 AM)
• 5-minute dynamic warm-up
• 30-minute HIIT session:
• 30 seconds high-intensity (e.g., burpees, mountain climbers)
• 30 seconds rest
• Repeat for 20 rounds
• 5-minute cool-down
• 10-minute meditation for stress reduction
2. Evening (6:00 PM - 7:00 PM)
• 45-minute steady-state endurance training:
• Choose from jogging in place, jumping rope, or indoor cycling
• 15-minute yoga flow for flexibility and relaxation

Tuesday, Thursday

1. Morning (6:00 AM - 7:00 AM)
• 5-minute dynamic warm-up
• 40-minute circuit training:
• 1-minute intervals of squats, push-ups, lunges, and plank holds
• 15 seconds rest between exercises
• Repeat circuit 4 times
• 5-minute cool-down
• 10-minute deep breathing exercises
2. Evening (6:00 PM - 7:00 PM)
• 60-minute Vinyasa or Power Yoga session

Saturday

1. Morning (8:00 AM - 9:30 AM)
• 5-minute dynamic warm-up
• 60-minute low-impact aerobics or dance workout
• 15-minute cool-down and stretching
• 10-minute meditation

Sunday

1. Morning (9:00 AM - 10:00 AM)
• 60-minute active recovery:
• Light jogging or brisk walking
• Gentle stretching
• 15-minute mindfulness practice

Weekly Schedule Overview

• HIIT Sessions: 3 times (Mon, Wed, Fri)
• Steady-State Endurance: 3 times (Mon, Wed, Fri)
• Circuit Training: 2 times (Tue, Thu)
• Yoga: 3 times (Tue, Thu, Sat)
• Low-Impact Aerobics/Dance: 1 time (Sat)
• Active Recovery: 1 time (Sun)

Monthly Progression

Week 1-2

• Focus on establishing the routine and proper form
• HIIT: 20-second work intervals, 40-second rest
• Endurance: Maintain 60-70% max heart rate

Week 3-4

• Increase HIIT intensity: 30-second work, 30-second rest
• Endurance: Push to 70-75% max heart rate
• Introduce more complex movements in circuit training

Week 5-6

• HIIT: Experiment with 40-second work, 20-second rest
• Endurance: Aim for 75-80% max heart rate
• Increase duration of steady-state sessions by 5 minutes

Week 7-8

• HIIT: Maintain 40/20 split, increase complexity of exercises
• Endurance: Push to 80-85% max heart rate for shorter bursts
• Introduce Tabata-style workouts in place of one circuit session

Week 9-10

• HIIT: Introduce double HIIT sessions (morning and evening) once a week
• Endurance: Incorporate hill or stair climbs (if available)
• Increase overall workout durations by 10%

Week 11-12

• Perform fitness assessments to measure progress
• Adjust intensities based on improvements
• Consider adding weighted exercises to circuit training

Key Metrics to Track

1. Resting Heart Rate (measured upon waking)
2. Recovery Heart Rate (1 minute after peak exercise)
3. Perceived exertion during workouts
4. Sleep quality and duration
5. Energy levels throughout the day

Nutrition and Recovery Guidelines

• Maintain a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats
• Stay well-hydrated, aiming for 2-3 liters of water daily
• Prioritize 7-9 hours of quality sleep each night
• Consider supplementing with omega-3 fatty acids for heart health
• Implement stress-reduction techniques like meditation or deep breathing daily

Monthly Assessment

At the end of each month:

1. Perform a VO2 max test (if equipment is available) or a 12-minute Cooper test
2. Review RHR trends over the past month
3. Adjust workout intensities and durations based on progress
4. Set new goals for the upcoming month